All years
2020	141x	37 km/week 159 km/month	1 557,53 km	6d 04:24:11	5:43/km	10.181 m	75 %	101 %	45.56	55.59	241 W	15204	94078 kcal	177 spm	0.99 m
2019	290x	72 km/week 312 km/month	3 745,71 km	12d 21:55:54	4:58/km	14.335 m	75 %	105 %	55.98	61.00	293 W	30918	214223 kcal	183 spm	1.10 m
2018	162x	47 km/week 204 km/month	2 442,50 km	8d 11:37:48	5:00/km	7.269 m	78 %	119 %	53.66	55.64	343 W	20393	157434 kcal	183 spm	1.09 m
2017	78x	19 km/week 83 km/month	1 001,33 km	3d 13:32:47	5:08/km	3.100 m	78 %	94 %	51.04			7133	78876 kcal	183 spm	1.06 m
2016	50x	11 km/week 46 km/month	557,55 km	2d 08:00:53	6:02/km	5.697 m	84 %	97 %	34.92			5435	53007 kcal	173 spm	0.95 m
2015	43x	8 km/week 36 km/month	431,50 km	1d 21:24:25	6:19/km	3.955 m	84 %	95 %	40.64			4333	45516 kcal
2014	No activities
2013	7x	2 km/week 9 km/month	108,43 km	7:22:57	4:05/km	1.243 m					349 W	1929	6496 kcal
2012	14x	5 km/week 22 km/month	227,41 km	16:53:24	4:27/km	2.528 m						4417	14865 kcal

	2012	2013	2017	2018	2019
1 000m	---	---	---	---	---
3 000m	---	---	---	---	---
5,0 km	18:52 2x	---	---	18:49 1x	18:21 2x
10,0 km	38:23 5x	37:35 1x	41:59 2x	41:39 1x	37:16 6x
21,1 km	1:25:26 1x	1:23:07 1x	---	1:27:10 1x	1:22:06 1x
42,2 km	3:27:40 1x	---	---	3:17:28 1x	2:51:35 1x
In total	14x	7x	2x	5x	10x

January, 2019, 1. week

You can select any time range by selecting two dates.

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		Type	Title	Time	Distance	Duration	Pace	Elev.	avg. HR	max. HR	VO₂max	VO₂max	VO₂max (file)	Power	TRIMP	Energy	Cadence	Stride length	Windchill	Equipment
	01.01 Tue	TDL	New year's run	10:32	5,20 km	23:11	4:28/km	21 m	87 %	94 %		49.61	51.77		62	324 kcal	186 spm	1.21 m	2 °C	New Balance 1400 v6
	02.01 Wed
	03.01 Thu
	04.01 Fri
	05.01 Sat	DL		08:59	13,03 km	1:01:52	4:45/km	28 m	89 %	94 %		44.52	51.82		175	880 kcal	182 spm	1.16 m	2 °C	New Balance 1400 v6
	06.01 Sun	DL	Laufgruppe SC DJK	07:47	14,40 km	1:18:31	5:27/km	38 m	72 %	85 %		51.30	53.15		104	788 kcal	174 spm	1.05 m	3 °C	New Balance 1500 v3
	07.01 Mon	DL	lunch break	12:13	10,45 km	49:06	4:42/km	11 m	84 %	94 %		49.03	53.59		116	680 kcal	180 spm	1.18 m	2 °C	Saucony Fastwitch 8
	08.01 Tue
	09.01 Wed	DL	lunch break	12:11	10,57 km	51:56	4:55/km	16 m	76 %	97 %		54.01	54.81		86	637 kcal	176 spm	1.16 m	-2 °C	New Balance 1400 v6
	10.01 Thu
	11.01 Fri
	12.01 Sat	TDL		08:27	10,01 km	43:53	4:23/km	32 m	90 %	95 %		48.24	54.20		132	732 kcal	190 spm	1.20 m	1 °C	New Balance 1500 v3
		WA	Cool down	09:14	1,01 km	5:23	5:20/km	5 m	85 %	87 %		42.03	53.93		12	82 kcal	176 spm	1.07 m	1 °C	New Balance 1500 v3
	13.01 Sun	DL	Laufgruppe SC DJK	07:47	19,32 km	1:44:20	5:24/km	61 m	71 %	78 %		52.44	55.10		142	1054 kcal	176 spm	1.05 m	3 °C	New Balance 1400 v6
	14.01 Mon
	15.01 Tue	TDL	lunch break	12:10	8,15 km	34:39	4:15/km	12 m	89 %	95 %		50.98	55.24		101	537 kcal	192 spm	1.23 m	-1 °C	Saucony Fastwitch 8
	16.01 Wed		Langhantel Power-...	17:00		1:00:00			53 %	78 %					30	450 kcal	51 rpm
			Blackroll®Moves	18:15		1:00:00			56 %	88 %					42	280 kcal	53 rpm
	17.01 Thu
	18.01 Fri
	19.01 Sat
	20.01 Sun	DL	Laufgruppe SC DJK	07:47	16,50 km	1:27:49	5:19/km	44 m	76 %	87 %		48.55	54.71		151	1108 kcal	178 spm	1.06 m	-15 °C	New Balance 1400 v6
	21.01 Mon
	22.01 Tue	DL	lunch break	12:11	10,41 km	53:17	5:07/km	11 m	79 %	86 %		48.03	54.61		106	718 kcal	176 spm	1.11 m	-6 °C	New Balance 1400 v6
	23.01 Wed		Langhantel Power-...	17:00		1:00:00			51 %	75 %					31	450 kcal	57 rpm
			Blackroll®Moves	18:14		1:00:11			46 %	70 %					24	281 kcal	60 rpm
	24.01 Thu
	25.01 Fri	LL		15:10	20,11 km	1:32:32	4:36/km	44 m	85 %	88 %		49.44	54.90		229	1332 kcal	188 spm	1.16 m	-7 °C	New Balance 1400 v6
	26.01 Sat
	27.01 Sun	DL	Laufgruppe SC DJK	07:48	18,00 km	1:41:16	5:38/km	56 m	69 %	81 %		51.29	55.29		128	983 kcal	176 spm	1.01 m	2 °C	New Balance 1500 v3
	28.01 Mon	DL	lunch break	12:12	10,47 km	51:28	4:55/km	11 m	81 %	91 %		49.55	55.17		107	698 kcal	178 spm	1.14 m	-1 °C	New Balance 1400 v6
	29.01 Tue
	30.01 Wed		Langhantel Power-...	17:00		1:00:15			54 %	75 %					36	452 kcal	56 rpm
			Blackroll®Moves	18:15		1:00:00			52 %	69 %					32	280 kcal	62 rpm
	31.01 Thu
	01.02 Fri	TDL	1k EL - 10k TDL	14:32	11,01 km	47:55	4:21/km	24 m	86 %	96 %		51.93	55.48		129	710 kcal	190 spm	1.21 m	0 °C	New Balance 1500 v5
		WA	Auslaufen	15:22	4,05 km	20:04	4:57/km	12 m	86 %	88 %		44.42	55.17		51	297 kcal	180 spm	1.12 m	1 °C	New Balance 1500 v5
	02.02 Sat
	03.02 Sun	LL	Laufgruppe SC DJK	07:50	25,15 km	2:13:44	5:19/km	47 m	72 %	86 %		52.37	56.47		195	1406 kcal	180 spm	1.04 m	-5 °C	New Balance 1400 v6
	04.02 Mon
	05.02 Tue	DL	Mittagspause	12:14	8,12 km	36:47	4:32/km	15 m	86 %	97 %		49.43	55.97		97	555 kcal	186 spm	1.19 m	-2 °C	New Balance 1500 v5
	06.02 Wed		Langhantel Power-...	16:59		1:00:16			48 %	65 %					23	452 kcal
			Blackroll®Moves	18:13		1:00:52		2 m	47 %	68 %					22	284 kcal
	07.02 Thu	RG	Mittagspause	12:13	10,43 km	52:05	5:00/km	16 m	73 %	82 %		55.51	56.91		76	635 kcal	178 spm	1.13 m	5 °C	Saucony Fastwitch 8
	08.02 Fri	DL	MLR- LG Ems meets...	14:46	18,10 km	1:25:03	4:42/km	36 m	82 %	92 %		51.46	56.79		179	1193 kcal	184 spm	1.16 m	5 °C	New Balance 1500 v5
	09.02 Sat
	10.02 Sun	LL	Laufgruppe SC DJK	07:47	25,31 km	2:15:05	5:20/km	127 m	71 %	87 %		53.33	57.39		180	1436 kcal	180 spm	1.04 m	2 °C	New Balance 1400 v6
	11.02 Mon	TDL	lunch break (5k @...	12:11	10,38 km	44:03	4:15/km	12 m	84 %	93 %		56.14	57.85		104	649 kcal	194 spm	1.21 m	1 °C	Saucony Fastwitch 8
	12.02 Tue	DL	Mittagspause	12:11	10,46 km	49:09	4:42/km	11 m	72 %	87 %		60.94	59.49		69	613 kcal	184 spm	1.16 m	1 °C	New Balance 1500 v5
	13.02 Wed		Langhantel Power-...	17:00		1:00:17			50 %	70 %					28	452 kcal	57 rpm
			Blackroll®Moves	18:12		1:00:30			44 %	68 %					18	282 kcal
	14.02 Thu
	15.02 Fri	WA	Warm up	16:07	6,65 km	36:48	5:32/km	27 m	67 %	73 %		54.48	59.41		41	408 kcal	172 spm	1.05 m	17 °C	New Balance 1500 v5
		IT	8x 500m IV mit 2'...	16:48	4,17 km	15:11	3:38/km	35 m	83 %	95 %		69.10	59.88		35	217 kcal	196 spm	1.40 m	17 °C	New Balance 1500 v5
		WA	Cool down	17:27	6,45 km	33:16	5:09/km	29 m	79 %	83 %		47.75	58.64		64	487 kcal	180 spm	1.08 m	16 °C	New Balance 1500 v5
	16.02 Sat
	17.02 Sun	LL	Laufgruppe SC DJK	07:46	25,25 km	2:17:48	5:27/km	93 m	68 %	86 %		54.82	59.92		163	1317 kcal	180 spm	1.02 m	-6 °C	New Balance 1500 v3
			Vitamin D tanken	15:16	6,41 km	1:31:07	4,2 km/h	10 m	45 %	63 %					30	516 kcal
	18.02 Mon	DL	lunch break	12:10	10,47 km	47:16	4:31/km	11 m	85 %	95 %		51.02	58.73		117	740 kcal	188 spm	1.18 m	13 °C	Saucony Fastwitch 8
	19.02 Tue	DL	lunch break	12:12	10,40 km	50:14	4:50/km	11 m	74 %	92 %		57.25	58.93		78	651 kcal	182 spm	1.14 m	5 °C	New Balance 1400 v6
	20.02 Wed		Langhantel Power-...	16:59		1:00:43			49 %	69 %					28	455 kcal	51 rpm
			Blackroll®Moves	18:12		1:00:04			48 %	76 %					26	280 kcal
	21.02 Thu	DL	lunch break	12:11	10,43 km	50:23	4:50/km	18 m	75 %	83 %		55.70	59.00		83	676 kcal	180 spm	1.15 m	7 °C	New Balance 1500 v3
	22.02 Fri	WA	Warm up	16:09	6,59 km	37:07	5:38/km	32 m	69 %	73 %		51.87	58.27		45	432 kcal	176 spm	1.01 m	8 °C	New Balance 1400 v6
		IT	LG Ems meets LVO ...	16:52	4,10 km	14:15	3:29/km	33 m	84 %	94 %		72.48	58.92		34	200 kcal	202 spm	1.42 m	11 °C	New Balance 1400 v6
		WA	Cool down	17:29	5,76 km	30:14	5:15/km	24 m	79 %	83 %		47.14	58.05		57	432 kcal	182 spm	1.05 m	8 °C	New Balance 1400 v6
	23.02 Sat
	24.02 Sun	LL	Laufgruppe SC DJK	07:43	24,37 km	2:07:17	5:13/km	73 m	71 %	85 %		54.63	59.07		173	1373 kcal	180 spm	1.06 m	-6 °C	New Balance 1500 v5
	25.02 Mon
	26.02 Tue	DL	lunch break	12:14	10,13 km	44:23	4:23/km	8 m	80 %	89 %		57.60	59.50		91	628 kcal	184 spm	1.24 m	13 °C	Saucony Fastwitch 8
	27.02 Wed	DL	way to gym	16:58	13,26 km	1:00:56	4:36/km	23 m	79 %	88 %		55.40	59.58		118	850 kcal	184 spm	1.18 m	19 °C	New Balance 1500 v5
			Blackroll®Moves	18:13		1:00:02			39 %	65 %					14	280 kcal
		WA	Wenn aus cool dow...	19:17	1,21 km	5:24	4:28/km	8 m	93 %	99 %		45.08	58.96		19	93 kcal	188 spm	1.19 m	14 °C	New Balance 1500 v5
	28.02 Thu	DL	lunch break (HF ü...	12:15	8,10 km	40:18	4:59/km	17 m	79 %	86 %		50.30	59.16		77	561 kcal	180 spm	1.12 m	11 °C	Saucony Fastwitch 8
	01.03 Fri	WA	Warm up	16:10	6,66 km	37:44	5:40/km	31 m	68 %	73 %		51.94	58.51		45	416 kcal	172 spm	1.03 m	1 °C	New Balance 1400 v6
		IT	6x 500m + 4x 200m...	16:52	3,94 km	12:58	3:17/km	37 m	83 %	93 %		78.49	59.00		31	170 kcal	206 spm	1.48 m	1 °C	New Balance 1400 v6
		WA	Cool down	17:32	6,66 km	36:27	5:28/km	37 m	79 %	98 %		44.45	58.47		74	502 kcal	178 spm	1.03 m	0 °C	New Balance 1400 v6
	02.03 Sat
	03.03 Sun	LL	Laufgruppe SC DJK	07:48	25,55 km	2:22:30	5:35/km	109 m	66 %	87 %		55.46	58.89		157	1232 kcal	176 spm	1.02 m	5 °C	New Balance 1500 v3
	04.03 Mon
	05.03 Tue	DL	lunch break (neue...	12:12	10,11 km	47:48	4:44/km	13 m	74 %	97 %		58.25	59.37		76	609 kcal	182 spm	1.16 m	2 °C	Saucony Fastwitch 8
	06.03 Wed		Langhantel Power-...	16:59		1:00:23			49 %	73 %					27	453 kcal	57 rpm
			Blackroll®Moves	18:04		1:00:12		6 m	43 %	69 %					18	281 kcal
	07.03 Thu	DL	windy lunch break 💨	12:16	10,43 km	49:12	4:43/km	17 m	76 %	88 %		56.28	59.30		87	657 kcal	182 spm	1.16 m	11 °C	New Balance 1500 v5
	08.03 Fri	DL	MLR	15:34	20,05 km	1:35:55	4:47/km	85 m	77 %	83 %		54.44	59.45		171	1238 kcal	184 spm	1.14 m	5 °C	Saucony Fastwitch 8
	09.03 Sat
	10.03 Sun	WA	Warm up	10:21	3,04 km	17:38	5:48/km	9 m	61 %	65 %		57.99	59.45		14	159 kcal	172 spm	1.00 m	-1 °C	New Balance 1400 v6
		WK	Rund um die Wibbe...	11:00	9,97 km	38:27	3:51/km	25 m	90 %	95 %		56.49	59.54	405 W	116	564 kcal	202 spm	1.28 m	0 °C	New Balance 1400 v6
	11.03 Mon	RG	lunch break (RECOM)	12:12	10,48 km	53:25	5:06/km	11 m	66 %	85 %		61.74	60.68		58	531 kcal	178 spm	1.10 m	-2 °C	New Balance 1500 v5
	12.03 Tue	TDL	lunch break (TDL)	12:00	10,11 km	41:25	4:06/km	11 m	85 %	93 %		56.98	60.52		104	641 kcal	198 spm	1.23 m	1 °C	Saucony Fastwitch 8
	13.03 Wed		Langhantel Power-...	16:58		1:00:01			49 %	71 %					27	450 kcal	55 rpm
	14.03 Thu	DL	lunch break (2k E...	12:10	10,43 km	48:21	4:38/km	22 m	82 %	92 %		51.85	59.36		112	720 kcal	184 spm	1.17 m	1 °C	New Balance 1500 v5
	15.03 Fri
	16.03 Sat	DL	MLR in Ostbevern	06:36	20,02 km	1:33:42	4:41/km	31 m	82 %	91 %		51.69	58.87		199	1309 kcal	186 spm	1.15 m	1 °C	New Balance 1500 v5
	17.03 Sun	LL	Laufgruppe SC DJK	07:50	27,27 km	2:29:03	5:28/km	93 m	68 %	86 %		54.70	58.92		181	1402 kcal	180 spm	1.02 m	3 °C	New Balance 1400 v6
	18.03 Mon
	19.03 Tue	TWL	1k EL - 8k TWL (1...	11:57	10,10 km	42:09	4:10/km	13 m	86 %	94 %		54.67	58.85		112	644 kcal	196 spm	1.22 m	4 °C	New Balance 1500 v3
	20.03 Wed	DL	1k EL - 8k leicht...	12:11	10,10 km	47:27	4:42/km	17 m	71 %	82 %		62.17	60.44		66	562 kcal	182 spm	1.17 m	11 °C	Saucony Fastwitch 8
	21.03 Thu	DL	10k easy	12:06	10,54 km	52:10	4:57/km	17 m	74 %	79 %		55.60	60.19		79	653 kcal	180 spm	1.12 m	13 °C	New Balance 1500 v5
	22.03 Fri
	23.03 Sat	DL	60' ums Dorf	09:07	12,76 km	1:01:42	4:50/km	29 m	74 %	79 %		57.26	60.51		94	774 kcal	182 spm	1.14 m	4 °C	Saucony Fastwitch 8
	24.03 Sun	LL	Sonniger LaLa	07:16	30,13 km	2:38:01	5:15/km	71 m	71 %	83 %		54.83	60.95		215	1605 kcal	180 spm	1.06 m	-1 °C	Adidas adizero Boston 7
	25.03 Mon
	26.03 Tue	IT	2k EL - 5x 1k @03...	12:01	11,31 km	52:07	4:36/km	5 m	81 %	95 %		53.13	60.13		116	735 kcal	186 spm	1.17 m	2 °C	Adidas adizero Boston 7
	27.03 Wed		Langhantel Power-...	17:00		1:00:00			44 %	64 %					16	450 kcal	56 rpm
			Blackroll®Moves	18:12		1:00:56			50 %	74 %					30	284 kcal	58 rpm
	28.03 Thu	DL	Von der Arbeit heim	16:15	17,01 km	1:28:09	5:11/km	30 m	72 %	88 %		54.58	60.18		124	1033 kcal	178 spm	1.08 m	12 °C	New Balance 1500 v5
	29.03 Fri	TDL	3k in - 5k @03:58...	16:09	11,01 km	51:30	4:41/km	38 m	80 %	94 %		53.34	59.48		109	742 kcal	186 spm	1.15 m	18 °C	Adidas adizero Boston 7
	30.03 Sat	DL	Lockerer DL	08:15	13,01 km	1:04:49	4:59/km	47 m	78 %	87 %		51.25	58.82		119	884 kcal	184 spm	1.09 m	5 °C	Saucony Fastwitch 8
				10:04	11,10 km	30:51	21,6 km/h	41 m	72 %	90 %				90 W	44	359 kcal			13 °C
				15:30	10,29 km	25:36	24,1 km/h	29 m	76 %	85 %				113 W	42	334 kcal			17 °C
	31.03 Sun	LL	Laufgruppe SC DJK	07:48	28,01 km	2:27:29	5:16/km	85 m	69 %	82 %		56.17	59.13		182	1386 kcal	182 spm	1.04 m	3 °C	Adidas adizero Boston 7
	01.04 Mon
	02.04 Tue	TDL	1k EL - 6k @03:55	12:00	7,02 km	28:28	4:03/km	2 m	86 %	96 %		56.56	59.02		78	425 kcal	198 spm	1.25 m	14 °C	Saucony Fastwitch 8
		WA	cool down mit 1x ...	12:30	2,30 km	11:33	5:01/km	3 m	85 %	96 %		44.84	58.68		28	172 kcal	178 spm	1.12 m	15 °C	Saucony Fastwitch 8
	03.04 Wed		Langhantel Power-...	16:58		1:04:10			46 %	76 %					24	481 kcal	55 rpm
			Blackroll®Moves	18:15		1:00:00			45 %	74 %					16	280 kcal	59 rpm
	04.04 Thu	DL	lockerer DL	12:22	10,50 km	49:51	4:45/km	11 m	78 %	84 %		53.71	58.93		93	671 kcal	184 spm	1.14 m	2 °C	Adidas adizero Boston 7
	05.04 Fri	FS	15’ in - 6x 3' fa...	15:49	13,54 km	1:00:06	4:26/km	22 m	84 %	95 %		53.13	59.00		143	861 kcal	190 spm	1.19 m	3 °C	Adidas adizero Boston 7
	06.04 Sat	FS	4 Strava Segmente...	08:36	13,50 km	1:02:41	4:39/km	46 m	76 %	92 %		57.51	59.65		113	770 kcal	190 spm	1.13 m	5 °C	New Balance 1500 v5
	07.04 Sun	LL	LaLa zur Ems	07:45	30,14 km	2:37:52	5:14/km	101 m	71 %	97 %		54.98	59.58		215	1668 kcal	184 spm	1.04 m	5 °C	Adidas adizero Boston 7
	08.04 Mon
	09.04 Tue
	10.04 Wed		Langhantel Power-...	16:59		1:02:14			46 %	68 %					23	467 kcal	52 rpm
			Blackroll®Moves	18:10		1:00:23			44 %	65 %					19	282 kcal	63 rpm
	11.04 Thu	TDL	7k TDL	11:35	7,15 km	28:20	3:58/km	11 m	89 %	95 %		55.09	59.09		83	444 kcal	204 spm	1.24 m	4 °C	New Balance 1500 v5
		WA	cool down	12:08	3,01 km	15:40	5:12/km	4 m	82 %	85 %		44.90	58.42		34	227 kcal	176 spm	1.09 m	4 °C	New Balance 1500 v5
	12.04 Fri
	13.04 Sat	TDL	10k @M-Pace	08:31	10,02 km	42:03	4:12/km	14 m	88 %	93 %		52.67	58.47		117	647 kcal	198 spm	1.20 m	-4 °C	Adidas adizero Boston 7
		DL	7k Crescendo Lauf	09:16	7,02 km	33:30	4:46/km	28 m	84 %	104 %		48.37	58.20		80	486 kcal	188 spm	1.11 m	-3 °C	Adidas adizero Boston 7
		WA	Cool down	09:50	1,01 km	5:12	5:09/km	9 m	82 %	97 %		46.77	58.47		11	68 kcal	182 spm	1.07 m	-3 °C	Adidas adizero Boston 7
	14.04 Sun	LL	Laufgruppe SC DJK	07:43	23,30 km	2:03:44	5:19/km	139 m	67 %	81 %		57.40	58.58		140	1040 kcal	182 spm	1.03 m	-4 °C	New Balance 1500 v5
	15.04 Mon	DL	lunch break	12:12	10,51 km	48:08	4:35/km	16 m	77 %	87 %		57.81	60.33		82	588 kcal	186 spm	1.17 m	13 °C	Saucony Fastwitch 8
	16.04 Tue	IT	3x 1k + 1x 300m	12:09	8,34 km	36:15	4:21/km	11 m	84 %	96 %		54.50	60.54		87	513 kcal	190 spm	1.21 m	13 °C	Adidas adizero Boston 7
	17.04 Wed	DL	lunch break	12:04	11,01 km	50:50	4:37/km	12 m	80 %	89 %		54.04	60.67		101	675 kcal	184 spm	1.18 m	16 °C	New Balance 1500 v5
	18.04 Thu	TDL	1k EL - 8k @03:56	12:05	9,05 km	37:02	4:06/km	4 m	86 %	95 %		55.96	61.14		101	536 kcal	196 spm	1.25 m	18 °C	Adidas adizero Boston 7
		WA	cool down	12:43	0,50 km	2:39	5:18/km		81 %	83 %		45.10	61.14		5	35 kcal	172 spm	1.10 m	18 °C	Adidas adizero Boston 7
	19.04 Fri
	20.04 Sat	BL	Am Pehrbach - dow...	06:52	10,26 km	55:37	5:25/km	402 m	73 %	84 %		52.50	60.97		82	621 kcal	180 spm	1.02 m	12 °C	Saucony Fastwitch 8
		BL	Zu den Römergräbern	18:13	11,05 km	59:08	5:21/km	213 m	73 %	82 %		52.56	60.52		85	665 kcal	182 spm	1.03 m	22 °C	Saucony Fastwitch 8
	21.04 Sun			16:17	4,85 km	1:06:16	4,4 km/h	67 m	46 %	68 %					22	267 kcal	59 rpm	0.62 m	21 °C
				19:19	5,37 km	1:08:56	4,7 km/h	329 m	34 %	63 %					8	147 kcal	59 rpm	0.66 m	23 °C
	22.04 Mon	BL	Mosel - downhill ...	13:57	14,20 km	1:12:49	5:08/km	539 m	78 %	89 %		51.07	60.55		135	908 kcal	182 spm	1.07 m	19 °C	Saucony Fastwitch 8
	23.04 Tue	DL	Beine ausschüttel...	16:45	10,01 km	44:02	4:24/km	50 m	77 %	87 %		60.40	62.28		77	577 kcal	190 spm	1.20 m	20 °C	Adidas adizero Boston 7
	24.04 Wed		Langhantel Power-...	16:58		1:05:25			49 %	75 %					28	491 kcal	54 rpm
			Blackroll®Moves	18:15		1:00:44			48 %	68 %					23	283 kcal	57 rpm
	25.04 Thu	IT	2k in - 3x 1k @03...	12:01	8,20 km	35:58	4:23/km	4 m	79 %	95 %		58.08	62.52		73	482 kcal	190 spm	1.20 m	16 °C	Adidas adizero Boston 7
	26.04 Fri	DL	Beine ausschütteln	14:49	12,51 km	1:02:08	4:58/km	30 m	71 %	76 %		58.65	62.63		80	681 kcal	182 spm	1.11 m	14 °C	New Balance 1500 v5
	27.04 Sat
	28.04 Sun	WA	Warm up	11:14	3,18 km	16:10	5:05/km	2 m	69 %	85 %		58.54	62.66		19	179 kcal	178 spm	1.11 m	12 °C	Adidas adizero Boston 7
		WK	36. Zoolauf Münster	11:45	10,00 km	38:13	3:49/km	35 m	93 %	97 %		54.57	62.21	408 W	126	561 kcal	198 spm	1.32 m	12 °C	Adidas adizero Boston 7
	29.04 Mon
	30.04 Tue	TDL	1k in - 8k @04:07...	12:06	9,75 km	41:11	4:13/km	19 m	84 %	93 %		55.98	62.52		101	598 kcal	190 spm	1.25 m	12 °C	New Balance 1500 v5
	01.05 Wed	DL	easy DL am Feiertag	07:44	21,26 km	1:49:32	5:09/km	55 m	69 %	82 %		57.68	62.49		132	1061 kcal	180 spm	1.08 m	4 °C	New Balance 1500 v5
	02.05 Thu
	03.05 Fri	DL	6,5 km Crescendo ...	16:17	23,41 km	1:51:40	4:46/km	58 m	76 %	89 %		55.56	63.37		189	1210 kcal	184 spm	1.14 m	11 °C	Saucony Fastwitch 8
	04.05 Sat
	05.05 Sun	LL	Laufgruppe SC DJK	07:47	26,26 km	2:17:52	5:15/km	54 m	65 %	83 %		60.17	63.25		142	1130 kcal	180 spm	1.06 m	-1 °C	New Balance 1500 v5
	06.05 Mon	TDL	1k in - 6k @03:59...	12:05	8,01 km	32:34	4:04/km	12 m	85 %	93 %		57.55	63.47		82	481 kcal	194 spm	1.27 m	11 °C	Saucony Fastwitch 8
	07.05 Tue
	08.05 Wed		Langhantel Power-...	17:02		1:03:00			45 %	66 %					21	473 kcal	57 rpm
			Blackroll®Moves	18:11		1:02:11			41 %	63 %					14	290 kcal	54 rpm
	09.05 Thu
	10.05 Fri	LL	9k @MRT - 10k eas...	16:01	26,02 km	2:00:02	4:37/km	74 m	79 %	91 %		54.72	63.64		237	1421 kcal	188 spm	1.15 m	13 °C	Adidas adizero Boston 7
	11.05 Sat
	12.05 Sun	LL	LaLa	07:50	26,51 km	2:19:38	5:16/km	129 m	67 %	84 %		57.90	63.46		159	1207 kcal	182 spm	1.04 m	3 °C	New Balance 1500 v5
	13.05 Mon	RG	RECOM	12:11	8,35 km	47:06	5:38/km	16 m	62 %	68 %		58.27	63.46		40	376 kcal	172 spm	1.03 m	13 °C	Adidas adizero Boston 7
	14.05 Tue
	15.05 Wed		b2w	08:41	14,04 km	33:34	25,1 km/h	7 m	73 %	92 %				120 W	51	434 kcal			4 °C
			b2h	16:10	11,87 km	28:33	24,9 km/h	28 m	74 %	81 %				106 W	44	387 kcal			15 °C
			Langhantel Power-...	17:01		1:02:20			49 %	67 %					28	468 kcal	50 rpm
			Blackroll®Moves	18:12		1:03:29			44 %	67 %					20	296 kcal	52 rpm
	16.05 Thu	TDL	10k just 4 fun	12:12	10,10 km	40:20	4:00/km	12 m	88 %	95 %		55.58	63.09		116	631 kcal	198 spm	1.26 m	11 °C	Saucony Fastwitch 8
	17.05 Fri	LL	MLR mit 4,5 km EB	16:00	23,66 km	1:54:58	4:52/km	64 m	78 %	89 %		52.79	62.61		206	1345 kcal	184 spm	1.12 m	15 °C	Adidas adizero Boston 7
	18.05 Sat	DL	easy DL	15:23	10,10 km	52:20	5:11/km	18 m	75 %	81 %		51.58	61.40		82	649 kcal	184 spm	1.05 m	24 °C	Saucony Fastwitch 8
	19.05 Sun	LL	Lala in der Sonne	07:45	29,01 km	2:30:03	5:10/km	72 m	69 %	83 %		57.40	62.02		188	1350 kcal	184 spm	1.05 m	12 °C	New Balance 1500 v5
	20.05 Mon
	21.05 Tue		b2w	06:46	11,40 km	25:42	26,6 km/h	36 m	68 %	84 %				120 W	31	300 kcal			12 °C
			b2h (1st half)	16:52	7,43 km	16:07	27,7 km/h	4 m	72 %	86 %				105 W	23	206 kcal			14 °C
		IT	LVO Training: Ein...	18:01	17,59 km	1:31:12	5:11/km	96 m	73 %	94 %		53.24	63.36		147	914 kcal	180 spm	1.07 m	14 °C	Adidas adizero Boston 7
			b2h (2nd half)	20:10	7,61 km	19:53	23,0 km/h	27 m	43 %	57 %				120 W	1	191 kcal			14 °C
	22.05 Wed		Langhantel Power-...	16:59		1:01:13			44 %	69 %					20	459 kcal	54 rpm
	23.05 Thu	DL	lunch break	11:44	10,05 km	43:55	4:22/km	12 m	81 %	91 %		57.30	63.31		92	634 kcal	188 spm	1.22 m	19 °C	Saucony Fastwitch 8
	24.05 Fri	DL	LG Ems meets LVO	16:30	13,20 km	1:06:46	5:03/km	75 m	73 %	78 %		55.43	62.61		97	790 kcal	180 spm	1.10 m	23 °C	Saucony Fastwitch 8
	25.05 Sat	LL	LaLa alleine	14:06	30,05 km	2:16:58	4:33/km	77 m	81 %	88 %		54.49	62.90		281	1790 kcal	192 spm	1.14 m	15 °C	Adidas adizero Boston 7
	26.05 Sun
	27.05 Mon	DL	10k DL	12:05	10,09 km	45:10	4:29/km	12 m	82 %	94 %		54.07	62.31		101	656 kcal	188 spm	1.19 m	17 °C	New Balance 1400 v6
	28.05 Tue
	29.05 Wed		Langhantel Power-...	17:05		1:00:01			44 %	73 %					19	450 kcal	56 rpm
			Blackroll®Moves	18:14		1:00:12			44 %	66 %					19	281 kcal	58 rpm
	30.05 Thu	DL	easy DL	07:42	20,16 km	1:46:09	5:16/km	85 m	69 %	87 %		56.26	62.01		131	1019 kcal	180 spm	1.06 m	13 °C	Saucony Fastwitch 8
	31.05 Fri	FS	60' DL mit 4x 500...	14:17	13,05 km	57:51	4:26/km	15 m	82 %	95 %		55.25	61.71		125	793 kcal	190 spm	1.19 m	23 °C	Adidas adizero Boston 7
	01.06 Sat	RG	50‘ easy	07:31	10,02 km	50:02	5:00/km	29 m	74 %	80 %		54.58	61.56		76	607 kcal	184 spm	1.09 m	14 °C	New Balance 1500 v5
	02.06 Sun	LL	LaLa mit Bernd un...	07:42	25,07 km	2:11:35	5:15/km	88 m	74 %	86 %		51.83	61.27		199	1387 kcal	182 spm	1.05 m	19 °C	Saucony Fastwitch 8
	03.06 Mon	RG	recom	12:11	8,33 km	49:04	5:53/km	18 m	62 %	66 %		55.25	61.27		44	383 kcal	172 spm	0.99 m	22 °C	New Balance 1500 v5
	04.06 Tue	WA	2,5 km warm-up	11:59	2,50 km	12:42	5:05/km	2 m	66 %	72 %		61.93	61.27		13	126 kcal	174 spm	1.13 m	21 °C	Adidas adizero Boston 7
		IT	8x 400m w/ 400 m ...	12:13	6,01 km	27:44	4:37/km		79 %	95 %		55.04	61.33		56	327 kcal	186 spm	1.17 m	21 °C	Adidas adizero Boston 7
		WA	2,0 km cool down	12:49	2,00 km	10:37	5:19/km	1 m	79 %	83 %		45.93	60.71		20	139 kcal	176 spm	1.07 m	23 °C	Adidas adizero Boston 7
	05.06 Wed		Langhantel Power-...	16:59		1:03:44			45 %	73 %					24	478 kcal	56 rpm
			Blackroll®Moves	18:12		1:02:45			45 %	73 %					23	293 kcal	57 rpm
	06.06 Thu	DL	easy	12:11	9,37 km	47:03	5:01/km	18 m	72 %	89 %		56.75	62.31		66	489 kcal	178 spm	1.12 m	15 °C	Saucony Fastwitch 8
	07.06 Fri	DL	60' easy	17:22	12,66 km	1:01:21	4:51/km	58 m	79 %	85 %		51.62	61.53		120	785 kcal	186 spm	1.11 m	25 °C	New Balance 1500 v5
	08.06 Sat	TDL	20' threshold	09:34	5,01 km	19:36	3:55/km	21 m	88 %	95 %		57.75	61.87		55	287 kcal	204 spm	1.25 m	15 °C	Saucony Fastwitch 8
		WA	15' cool down	09:55	3,12 km	15:48	5:04/km	15 m	76 %	79 %		51.81	61.37		27	202 kcal	178 spm	1.11 m	15 °C	Saucony Fastwitch 8
	09.06 Sun	LL	Laufgruppe SC DJK	07:44	27,80 km	2:23:13	5:09/km	138 m	71 %	86 %		56.23	61.60		199	1382 kcal	184 spm	1.05 m	13 °C	Adidas adizero Boston 7
	10.06 Mon	RG	Laufgruppe SC DJK	07:45	14,35 km	1:17:23	5:24/km	51 m	64 %	70 %		60.00	61.60		75	585 kcal	180 spm	1.03 m	16 °C	Saucony Fastwitch 8
	11.06 Tue		BLACKROLL	15:07	0,55 km	20:04	1,6 km/h	1 m	32 %	41 %					2	32 kcal	75 rpm
		DL	75' easy	16:02	15,38 km	1:16:46	4:59/km	85 m	69 %	78 %		59.63	62.18		97	757 kcal	182 spm	1.10 m	20 °C	New Balance 1400 v6
	12.06 Wed		Langhantel Power-...	16:59		1:02:41			44 %	71 %					22	470 kcal	54 rpm
			Blackroll®Moves	18:14		1:00:30			44 %	65 %					20	282 kcal	60 rpm
	13.06 Thu
	14.06 Fri		b2w	06:54	14,06 km	46:30	18,1 km/h	15 m	65 %	79 %				59 W	49	427 kcal			14 °C
			b2h	12:06	17,12 km	49:43	20,7 km/h	50 m	67 %	82 %				76 W	58	498 kcal			24 °C
		DL	shakin' legs	13:16	8,82 km	41:55	4:45/km	32 m	81 %	85 %		51.82	61.48		86	558 kcal	182 spm	1.16 m	24 °C	Nike Zoom Fly FK
	15.06 Sat	WA	Warm up	14:09	2,26 km	11:06	4:55/km	5 m	71 %	82 %		59.45	61.66		15	126 kcal	174 spm	1.17 m	20 °C	Nike Zoom Fly FK
		WK	Vituslauf (5 km)	14:40	5,00 km	18:21	3:40/km	13 m	92 %	97 %		58.39	62.34	431 W	59	269 kcal	202 spm	1.35 m	21 °C	Nike Zoom Fly FK
		WA	Vituslauf (10 km)...	15:26	10,08 km	46:46	4:38/km	26 m	82 %	91 %		51.82	61.83		102	628 kcal	182 spm	1.18 m	23 °C	Nike Zoom Fly FK
	16.06 Sun	RG	Laufgruppe SC DJK	07:44	17,10 km	1:36:01	5:37/km	74 m	61 %	71 %		59.91	62.34		83	668 kcal	176 spm	1.01 m	16 °C	Saucony Fastwitch 8
	17.06 Mon	RG	1/69 - 50' easy	12:10	9,37 km	49:57	5:20/km	8 m	68 %	76 %		55.70	62.27		60	499 kcal	174 spm	1.08 m	23 °C	Adidas adizero Boston 7
	18.06 Tue		b2w	06:55	15,97 km	47:02	20,4 km/h	29 m	66 %	81 %				66 W	54	468 kcal			19 °C
		TDL	2/69 - 43' @04:16...	12:06	10,05 km	42:51	4:16/km	12 m	84 %	97 %		55.29	62.20		107	611 kcal	190 spm	1.23 m	27 °C	Nike Zoom Fly FK
			b2h	16:25	12,91 km	37:33	20,6 km/h	34 m	57 %	71 %				98 W	25	258 kcal			28 °C
	19.06 Wed		Langhantel Power-...	16:59		1:01:13			46 %	66 %					23	459 kcal	53 rpm
			Blackroll®Moves	18:14		1:00:43			43 %	66 %					19	283 kcal	60 rpm
	20.06 Thu	LL	3/69 - 130‘ easy	07:24	25,11 km	2:09:49	5:10/km	43 m	72 %	83 %		54.72	62.63		182	1298 kcal	182 spm	1.06 m	17 °C	New Balance 1400 v6
	21.06 Fri	WA	20' warm-up	13:37	3,80 km	20:56	5:31/km	7 m	67 %	72 %		54.99	62.63		23	216 kcal	172 spm	1.06 m	20 °C	Nike Zoom Fly FK
		IT	4/69 - 12x 400 m ...	14:00	8,41 km	40:15	4:47/km	24 m	81 %	94 %		51.30	63.49		85	482 kcal	188 spm	1.11 m	20 °C	Nike Zoom Fly FK
		WA	20' cool down	14:51	4,01 km	21:30	5:22/km	9 m	75 %	79 %		49.13	62.27		35	271 kcal	176 spm	1.06 m	21 °C	Nike Zoom Fly FK
	22.06 Sat		BLACKROLL	08:08		20:22			41 %	51 %					5	95 kcal
	23.06 Sun	LL	5/69 - long run (...	07:39	30,05 km	2:35:52	5:11/km	95 m	73 %	88 %		53.05	62.99		244	1656 kcal	182 spm	1.06 m	17 °C	Adidas adizero Boston 7
	24.06 Mon	DL	6/69 - 47' easy	12:19	10,05 km	46:57	4:40/km	8 m	80 %	89 %		53.25	62.13		96	635 kcal	186 spm	1.15 m	29 °C	Saucony Fastwitch 8
	25.06 Tue	FS	7/69 - 10’ WU - F...	12:11	9,49 km	44:06	4:39/km	4 m	83 %	95 %		50.61	61.31		105	603 kcal	182 spm	1.18 m	32 °C	Nike Zoom Fly FK
	26.06 Wed		Langhantel Power-...	17:00		1:04:22			44 %	66 %					22	483 kcal	62 rpm
			Blackroll®Moves	18:13		1:03:03			41 %	64 %					16	294 kcal	58 rpm
	27.06 Thu	IT	8/69 - 2km WU, 6x...	12:11	12,41 km	57:32	4:38/km	4 m	79 %	93 %		54.23	62.61		117	684 kcal	186 spm	1.16 m	20 °C	New Balance 1400 v6
	28.06 Fri	DL	9/69 - 90' easy	13:22	18,33 km	1:29:39	4:53/km	67 m	74 %	82 %		56.02	62.71		142	1027 kcal	184 spm	1.11 m	21 °C	New Balance 1500 v5
	29.06 Sat	RG	10/69 - 70‘ recov...	06:32	13,28 km	1:09:12	5:13/km	61 m	69 %	75 %		57.01	62.71		86	665 kcal	184 spm	1.04 m	14 °C	Adidas adizero Boston 7
	30.06 Sun	LL	11/69 - 32 km @05...	07:17	32,05 km	2:46:17	5:11/km	107 m	75 %	91 %		51.08	61.88		282	1839 kcal	182 spm	1.06 m	21 °C	On Cloudflow
	01.07 Mon	DL	12/69 - 50' easy	12:13	10,30 km	51:02	4:57/km	13 m	71 %	77 %		58.75	61.93		69	561 kcal	182 spm	1.11 m	23 °C	On Cloudflow
	02.07 Tue		b2w	06:53	16,93 km	48:27	21,0 km/h	35 m	71 %	87 %				76 W	67	541 kcal			13 °C
		IT	13/69 - 2km WU, 5...	12:08	11,23 km	50:00	4:27/km	4 m	79 %	92 %		57.55	63.14		100	609 kcal	188 spm	1.19 m	21 °C	Nike Zoom Fly FK
			b2h	16:36	13,38 km	37:10	21,6 km/h	18 m	61 %	75 %				82 W	30	295 kcal			22 °C
	03.07 Wed		b2w	06:28	11,18 km	24:53	27,0 km/h	25 m	65 %	76 %				119 W	26	257 kcal			7 °C
			b2h	16:09	10,83 km	26:04	24,9 km/h	28 m	70 %	86 %				115 W	34	306 kcal			20 °C
		DL	10' Zeit bis Kurs...	16:37	2,05 km	8:58	4:22/km	8 m	78 %	87 %		59.61	63.14		17	120 kcal	192 spm	1.19 m	20 °C	Adidas adizero Boston 7
			Langhantel Power-...	17:00		1:00:30			45 %	67 %					21	454 kcal	65 rpm
			Blackroll®Moves	18:13		1:02:22			40 %	61 %					16	291 kcal	55 rpm
	04.07 Thu	RG	14/69 - 51' recov...	12:12	9,35 km	51:35	5:31/km	8 m	67 %	84 %		54.42	63.14		60	532 kcal	174 spm	1.04 m	19 °C	On Cloudflow
	05.07 Fri	DL	15/69 - 100' easy	16:57	20,59 km	1:40:45	4:54/km	60 m	73 %	84 %		57.56	63.22		148	1071 kcal	178 spm	1.15 m	26 °C	Nike Zoom Fly FK
	06.07 Sat	RG	33' recovery	16:23	6,30 km	33:14	5:17/km	18 m	66 %	70 %		59.28	63.22		35	325 kcal	174 spm	1.09 m	22 °C	On Cloudflow
	07.07 Sun	WA	Warm-Up	18:47	3,03 km	17:45	5:51/km	13 m	63 %	79 %		55.36	63.22		16	158 kcal	168 spm	1.02 m	17 °C	Nike Zoom Fly FK
		WK	16/69 - ZFS Münst...	19:30	10,00 km	37:43	3:46/km	21 m	90 %	96 %		58.04	63.04	405 W	113	553 kcal	198 spm	1.34 m	17 °C	Nike Zoom Fly FK
	08.07 Mon	DL	17/69 - 49' easy	12:08	10,43 km	49:13	4:43/km	18 m	75 %	80 %		57.33	63.13		81	638 kcal	184 spm	1.15 m	14 °C	On Cloudflow
	09.07 Tue	DL	18/69 - 53' easy	11:41	10,36 km	53:12	5:08/km	15 m	71 %	76 %		56.21	62.26		71	596 kcal	176 spm	1.11 m	16 °C	Adidas adizero Boston 7
	10.07 Wed		Langhantel Power-...	16:59		1:00:29			38 %	67 %					13	454 kcal	61 rpm
			Blackroll®Moves	18:12		1:03:02			35 %	62 %					10	294 kcal	59 rpm
	11.07 Thu	RG	19/69 - 57' recov...	12:11	10,30 km	57:26	5:35/km	8 m	67 %	77 %		54.21	61.59		65	562 kcal	170 spm	1.05 m	16 °C	On Cloudflow
	12.07 Fri	WA	Warm-up	13:45	5,22 km	28:04	5:23/km	21 m	67 %	77 %		56.90	61.85		32	279 kcal	172 spm	1.08 m	22 °C	Adidas adizero Boston 7
		TDL	20/69 - 12 km @MRT	14:22	12,06 km	49:50	4:08/km	16 m	89 %	94 %		52.77	61.56		143	786 kcal	188 spm	1.29 m	23 °C	Adidas adizero Boston 7
		WA	Cool down	15:14	3,30 km	17:40	5:21/km	13 m	79 %	83 %		45.69	61.10		34	245 kcal	182 spm	1.03 m	22 °C	Adidas adizero Boston 7
	13.07 Sat	DL	21/69 - 66' easy	09:29	13,31 km	1:06:02	4:58/km	64 m	72 %	83 %		57.79	61.66		93	742 kcal	184 spm	1.10 m	16 °C	Saucony Fastwitch 8
	14.07 Sun	LL	22/69 - 35 km @05...	07:39	35,15 km	3:02:04	5:11/km	80 m	69 %	84 %		56.72	61.92		237	1683 kcal	184 spm	1.05 m	13 °C	On Cloudflow
	15.07 Mon	DL	23/69 - 43' near ...	12:06	10,14 km	43:31	4:17/km	13 m	79 %	89 %		59.74	63.02		86	609 kcal	192 spm	1.21 m	14 °C	Adidas adizero Boston 7
	16.07 Tue	DL	24/69 - 100' easy	16:32	20,07 km	1:40:48	5:01/km	53 m	69 %	77 %		58.99	63.02		127	1007 kcal	182 spm	1.09 m	16 °C	On Cloudflow
	17.07 Wed	RG	25/69 - 53' recov...	12:07	10,35 km	53:07	5:08/km	13 m	66 %	71 %		60.66	63.02		58	506 kcal	176 spm	1.11 m	19 °C	Nike Zoom Fly FK
	18.07 Thu	IT	26/69 - 2 km WU -...	12:07	14,12 km	1:08:11	4:50/km	4 m	82 %	97 %		49.66	62.56		154	930 kcal	182 spm	1.14 m	23 °C	Nike Zoom Fly FK
	19.07 Fri		40' Blackroll & C...	15:24		40:01			52 %	75 %					21	187 kcal	64 rpm
	20.07 Sat	LL	27/69 - 35 km @30°C	12:37	35,55 km	2:55:53	4:57/km	110 m	81 %	87 %		48.81	61.38		371	2232 kcal	188 spm	1.08 m	28 °C	On Cloudflow
	21.07 Sun	RG	28/69 - 90‘ recov...	07:40	16,80 km	1:30:12	5:22/km	54 m	67 %	77 %		56.97	61.25		102	810 kcal	184 spm	1.01 m	17 °C	Saucony Fastwitch 8
	22.07 Mon	DL	29/69 - 54' medium	08:28	12,21 km	53:51	4:25/km	71 m	79 %	94 %		58.06	62.03		105	710 kcal	194 spm	1.17 m	17 °C	Adidas adizero Boston 7
			Blackroll & Core	10:05		35:01			43 %	67 %					10	163 kcal	51 rpm
	23.07 Tue	FS	30/69 - 20’ WU - ...	11:51	12,36 km	1:00:01	4:51/km	17 m	79 %	94 %		51.29	60.91		122	760 kcal	182 spm	1.13 m	28 °C	Nike Zoom Fly FK
	24.07 Wed	DL	31/69 - 64‘ easy	07:32	13,25 km	1:04:17	4:51/km	37 m	73 %	89 %		57.61	61.44		96	733 kcal	184 spm	1.12 m	23 °C	On Cloudflow
			Blackroll & Core	14:31		35:00			45 %	66 %					12	163 kcal	53 rpm
	25.07 Thu	TDL	32/69 - 20’ WU - ...	06:34	13,73 km	1:02:01	4:31/km	8 m	77 %	89 %		58.73	63.21		113	741 kcal	190 spm	1.17 m	20 °C	Nike Zoom Fly FK
	26.07 Fri	DL	30' shakin legs	17:28	6,47 km	30:10	4:40/km	10 m	76 %	83 %		57.62	63.44		51	397 kcal	186 spm	1.15 m	35 °C	Adidas adizero Boston 7
	27.07 Sat	DL	33/69 - 70' easy	06:50	14,12 km	1:09:51	4:57/km	13 m	72 %	76 %		57.73	63.58		96	771 kcal	190 spm	1.06 m	22 °C	Adidas adizero Boston 7
	28.07 Sun	DL	34/69 - 45' moder...	14:40	10,13 km	45:05	4:27/km	22 m	78 %	87 %		58.26	64.13		84	609 kcal	188 spm	1.20 m	24 °C	Nike Zoom Fly FK
	29.07 Mon	LL	35/69 - 31 km w/ ...	08:10	31,00 km	2:30:00	4:50/km	33 m	76 %	94 %		54.47	63.55		171	2200 kcal	188 spm	1.10 m	19 °C	Nike Zoom Fly FK
	30.07 Tue	RG	36/69 - 74' recov...	06:44	14,02 km	1:14:28	5:19/km	13 m	65 %	69 %		59.23	63.55		76	612 kcal	184 spm	1.02 m	18 °C	On Cloudflow
	31.07 Wed	DL	37/69 - 30' easy	07:27	7,01 km	31:41	4:31/km	8 m	74 %	83 %		62.16	64.88		48	408 kcal	192 spm	1.15 m	17 °C	On Cloudflow
	01.08 Thu	TDL	38/69 - 3 km WU, ...	16:32	20,50 km	1:30:27	4:25/km	37 m	81 %	89 %		56.14	64.92		193	1202 kcal	192 spm	1.18 m	20 °C	Nike Zoom Fly FK
	02.08 Fri	DL	39/69 - 50' easy	07:06	10,16 km	50:06	4:56/km	15 m	73 %	79 %		56.91	64.42		72	628 kcal	186 spm	1.09 m	18 °C	Adidas adizero Boston 7
	03.08 Sat	RG	40/69 - 56' recov...	07:01	10,61 km	56:02	5:17/km	12 m	70 %	77 %		54.79	63.76		71	593 kcal	184 spm	1.03 m	18 °C	On Cloudflow
	04.08 Sun	LL	41/69 - 34 km @04...	08:06	34,05 km	2:42:48	4:47/km	31 m	77 %	86 %		54.77	63.83		283	1875 kcal	190 spm	1.10 m	17 °C	On Cloudflow
	05.08 Mon	DL	42/69 - 51' easy	07:05	11,05 km	51:00	4:37/km	14 m	72 %	84 %		62.92	64.97		72	600 kcal	190 spm	1.14 m	19 °C	Adidas adizero Boston 7
	06.08 Tue	RG	43/69 - 65' recov...	06:54	12,75 km	1:05:06	5:06/km	13 m	67 %	92 %		59.89	64.47		76	639 kcal	184 spm	1.06 m	18 °C	Adidas adizero Boston 7
	07.08 Wed	DL	44/69 - 55' moder...	09:59	12,15 km	55:37	4:35/km	16 m	83 %	89 %		52.11	63.09		125	812 kcal	188 spm	1.16 m	19 °C	On Cloudflow
	08.08 Thu	WA	20' warmup	12:56	4,05 km	20:49	5:08/km	8 m	66 %	73 %		61.26	63.09		22	211 kcal	182 spm	1.07 m	20 °C	Nike Zoom Fly FK
		IT	45/69 - 8x Yasso8...	13:20	9,45 km	42:43	4:31/km		82 %	94 %		53.85	65.01		95	564 kcal	190 spm	1.16 m	19 °C	Nike Zoom Fly FK
		WA	12' cool down	14:08	2,38 km	12:19	5:11/km	5 m	77 %	83 %		49.88	63.55		21	175 kcal	186 spm	1.04 m	19 °C	Nike Zoom Fly FK
	09.08 Fri
	10.08 Sat	DL	46/69 - 51' progr...	16:05	12,07 km	51:14	4:15/km	33 m	80 %	89 %		60.08	65.49		104	732 kcal	188 spm	1.25 m	24 °C	Nike ZoomX Vaporfly NEXT%
	11.08 Sun	LL	47/69 - 35 km @04...	07:53	35,04 km	2:43:57	4:41/km	97 m	77 %	88 %		56.36	65.30		289	2007 kcal	190 spm	1.12 m	18 °C	Nike Zoom Fly FK
	12.08 Mon	RG	48/69 - 52' recov...	12:11	10,10 km	52:00	5:09/km	8 m	68 %	74 %		58.15	65.30		60	575 kcal	180 spm	1.08 m	23 °C	Saucony Fastwitch 8
	13.08 Tue	IT	49/69 - 2km WU, 4...	12:00	12,20 km	52:27	4:18/km	4 m	82 %	94 %		56.78	65.07		119	739 kcal	192 spm	1.21 m	17 °C	Nike Zoom Fly FK
			Langhantel Power-...	17:32		1:00:45			48 %	58 %					23	456 kcal	55 rpm
	14.08 Wed	DL	50/69 - 81' easy	16:44	16,03 km	1:21:01	5:03/km	30 m	75 %	83 %		53.19	63.75		127	985 kcal	182 spm	1.09 m	22 °C	On Cloudflow
	15.08 Thu	RG	51/69 - 50' recov...	12:09	9,20 km	50:16	5:28/km	13 m	66 %	75 %		56.16	63.32		54	492 kcal	176 spm	1.04 m	18 °C	Adidas adizero Boston 7
			Blackroll®Moves	17:30		1:00:01			49 %	69 %					26	280 kcal	51 rpm
	16.08 Fri		Startunterlagen f...	17:19	32,19 km	1:15:47	25,5 km/h	73 m	73 %	83 %				96 W	109	874 kcal			22 °C
	17.08 Sat	DL	52/69 - 38' easy ...	10:07	7,60 km	38:30	5:04/km	28 m	73 %	88 %		55.21	62.84		56	462 kcal	182 spm	1.08 m	20 °C	On Cloudflow
	18.08 Sun	WA	Warm-up	08:29	3,65 km	18:28	5:04/km	10 m	67 %	82 %		61.30	62.84		20	193 kcal	174 spm	1.14 m	15 °C	Nike ZoomX Vaporfly NEXT%
		WK	9. Hiltruper Halb...	09:01	21,20 km	1:22:06	3:52/km	38 m	89 %	94 %		57.23	63.97	403 W	232	1204 kcal	200 spm	1.29 m	14 °C	Nike ZoomX Vaporfly NEXT%
	19.08 Mon	RG	54/69 - 50' recov...	12:09	9,35 km	50:22	5:23/km	13 m	61 %	66 %		62.83	63.97		41	380 kcal	178 spm	1.04 m	20 °C	Nike Zoom Fly FK
	20.08 Tue	DL	55/69 - 98' easy	17:54	21,13 km	1:38:02	4:38/km	64 m	78 %	85 %		55.93	63.89		176	1256 kcal	188 spm	1.15 m	20 °C	On Cloudflow
	21.08 Wed	RG	56/69 - 50' recov...	12:10	9,31 km	50:02	5:22/km	12 m	67 %	71 %		56.77	63.89		54	481 kcal	180 spm	1.03 m	19 °C	Adidas adizero Boston 7
	22.08 Thu		b2w	07:06	11,82 km	33:47	21,0 km/h	26 m	63 %	82 %				73 W	32	320 kcal			12 °C
			b2h	16:26	14,20 km	40:06	21,2 km/h	40 m	58 %	81 %				81 W	29	303 kcal			26 °C
	23.08 Fri	WA	Warm-up	13:51	4,22 km	23:10	5:29/km	13 m	68 %	78 %		54.36	63.89		26	238 kcal	176 spm	1.03 m	27 °C	Nike Zoom Fly FK
		TDL	57/69 - 60' @MRT	14:22	14,56 km	1:00:17	4:08/km	22 m	92 %	97 %		50.25	62.66		193	988 kcal	192 spm	1.26 m	27 °C	Nike Zoom Fly FK
		WA	Cool down	15:31	1,21 km	6:54	5:42/km	4 m	79 %	91 %		42.16	62.31		13	93 kcal	176 spm	1.00 m	27 °C	Nike Zoom Fly FK
	24.08 Sat	DL	58/69 - 63‘ easy	09:43	13,09 km	1:03:02	4:49/km	63 m	86 %	105 %		46.02	61.97		178	836 kcal	188 spm	1.10 m	22 °C	Saucony Fastwitch 8
	25.08 Sun	LL	59/69 - 35 km @04...	07:26	35,10 km	2:48:16	4:48/km	165 m	79 %	98 %		52.80	61.95		322	1907 kcal	188 spm	1.11 m	26 °C	Nike Zoom Fly FK
	26.08 Mon	RG	60/69 - 50' recov...	12:11	9,30 km	50:24	5:25/km	16 m	69 %	81 %		53.63	60.55		64	530 kcal	176 spm	1.05 m	29 °C	Adidas adizero Boston 7
	27.08 Tue	FS	61/69 - 15' warm-...	12:06	6,50 km	30:10	4:38/km		79 %	97 %		54.61	61.13		62	385 kcal	182 spm	1.18 m	31 °C	On Cloudflow
		WA	10' cool down	12:38	2,07 km	10:14	4:57/km	4 m	90 %	93 %		41.65	60.11		30	156 kcal	182 spm	1.11 m	31 °C	On Cloudflow
	28.08 Wed		Langhantel Power-...	17:00		1:01:38			44 %	61 %					19	462 kcal	62 rpm
			Blackroll®Moves	18:11		1:03:55			48 %	66 %					25	298 kcal	60 rpm
	29.08 Thu	TDL	62/69 - 15' WU, 2...	12:03	9,48 km	40:14	4:15/km	4 m	82 %	96 %		58.24	62.03		92	551 kcal	188 spm	1.25 m	22 °C	Nike ZoomX Vaporfly NEXT%
	30.08 Fri	DL	63/69 - 45' easy	16:12	9,32 km	45:08	4:51/km	36 m	75 %	98 %		56.18	62.41		73	553 kcal	182 spm	1.13 m	25 °C	Adidas adizero Boston 7
	31.08 Sat	DL	64/69 - 2km WU, 1...	07:46	22,01 km	1:39:37	4:32/km	88 m	75 %	90 %		61.11	64.01		165	1161 kcal	192 spm	1.15 m	14 °C	Nike ZoomX Vaporfly NEXT%
	01.09 Sun	RG	65/69 - 76' recov...	07:44	14,30 km	1:16:42	5:22/km	52 m	75 %	100 %		49.53	63.17		140	802 kcal	182 spm	1.02 m	17 °C	On Cloudflow
	02.09 Mon	FS	66/69 - 48' easy ...	12:07	10,38 km	47:59	4:37/km	13 m	77 %	93 %		56.59	62.45		87	622 kcal	184 spm	1.18 m	17 °C	Nike Zoom Fly FK
	03.09 Tue
	04.09 Wed	IT	67/69 - 2 km WU, ...	12:06	10,01 km	45:28	4:33/km	5 m	84 %	97 %		51.58	61.67		110	612 kcal	184 spm	1.20 m	19 °C	Adidas adizero Boston 7
	05.09 Thu	RG	68/69 - 50' recov...	12:12	9,24 km	50:36	5:29/km	12 m	67 %	74 %		54.93	61.67		56	473 kcal	176 spm	1.04 m	18 °C	On Cloudflow
	06.09 Fri
	07.09 Sat	DL	69/69 - 25' easy ...	09:05	5,25 km	25:17	4:49/km	11 m	70 %	87 %		61.46	61.55		32	276 kcal	182 spm	1.14 m	13 °C	Nike Zoom Fly FK
	08.09 Sun	WK	Münster Marathon ...	09:00	42,55 km	2:51:36	4:02/km	131 m	83 %	95 %		60.51	63.76	383 W	386	2517 kcal	196 spm	1.27 m	12 °C	Nike ZoomX Vaporfly NEXT%
	09.09 Mon
	10.09 Tue	DL	lunch break	12:08	10,06 km	48:11	4:47/km	8 m	76 %	82 %		55.68	63.28		80	615 kcal	186 spm	1.12 m	17 °C	On Cloudflow
	11.09 Wed		Langhantel Power-...	16:59		1:01:47			47 %	67 %					22	463 kcal	54 rpm
			Blackroll®Moves	18:13		1:01:36			47 %	73 %					24	287 kcal	74 rpm
	12.09 Thu	RG	recovery	12:10	10,01 km	56:37	5:39/km	15 m	82 %	90 %		40.52	62.73		123	789 kcal	174 spm	1.02 m	19 °C	Saucony Fastwitch 8
	13.09 Fri	DL	just4fun	15:07	12,02 km	53:01	4:25/km	31 m	83 %	89 %		54.63	62.79		117	748 kcal	190 spm	1.19 m	21 °C	Nike Zoom Fly FK
	14.09 Sat
	15.09 Sun	LL	LG Ems meets LVO	07:44	21,11 km	1:52:48	5:21/km	77 m	70 %	80 %		54.18	62.03		144	1089 kcal	182 spm	1.03 m	2 °C	On Cloudflow
	16.09 Mon
	17.09 Tue
	18.09 Wed	RG	lunch break	12:05	7,25 km	44:00	6:04/km	2 m	63 %	68 %		52.61	62.03		14	645 kcal	166 spm	0.99 m	15 °C	Saucony Fastwitch 8
	19.09 Thu	IT	2 km WU - 5x 1 km...	12:05	9,00 km	39:12	4:21/km	5 m	84 %	97 %		54.32	62.09		96	536 kcal	190 spm	1.21 m	14 °C	Adidas adizero Boston 7
	20.09 Fri	FS	Fartlek	15:05	14,65 km	1:07:39	4:37/km	42 m	81 %	97 %		53.63	61.46		141	865 kcal	188 spm	1.15 m	18 °C	Nike Zoom Fly FK
	21.09 Sat	RG	52‘ recovery	08:23	10,21 km	51:53	5:05/km	36 m	69 %	73 %		58.73	61.46		63	499 kcal	184 spm	1.07 m	2 °C	On Cloudflow
	22.09 Sun	LL	Laufgruppe SC DJK	07:39	21,40 km	1:52:33	5:16/km	77 m	66 %	82 %		59.02	61.52		127	911 kcal	182 spm	1.04 m	12 °C	Nike Zoom Fly FK
	23.09 Mon	RG	lunch break	12:10	10,10 km	53:45	5:19/km	13 m	81 %	87 %		44.94	60.78		112	705 kcal	178 spm	1.06 m	17 °C	Adidas adizero Boston 7
	24.09 Tue	IT	10' WU, 3x 2k @10...	12:04	9,51 km	40:57	4:18/km	5 m	81 %	96 %		58.32	62.69		93	518 kcal	188 spm	1.24 m	19 °C	Nike ZoomX Vaporfly NEXT%
	25.09 Wed	RG	51‘ recovery	12:08	8,56 km	51:33	6:01/km	12 m	62 %	66 %		54.22	62.69		45	397 kcal	172 spm	0.97 m	16 °C	Saucony Fastwitch 8
			Blackroll®Moves	18:14		1:00:04			47 %	69 %					24	280 kcal	61 rpm
	26.09 Thu	RG	lunch break	12:11	8,50 km	47:52	5:38/km	12 m	62 %	80 %		58.91	62.69		41	355 kcal	170 spm	1.04 m	17 °C	Nike ZoomX Vaporfly NEXT%
	27.09 Fri	IT	1k easy, 3k @MRT,...	16:09	10,20 km	42:29	4:10/km	53 m	82 %	95 %		59.40	63.60		96	598 kcal	196 spm	1.22 m	19 °C	On Cloudflow
	28.09 Sat
	29.09 Sun	LL	LVO Marathontrain...	08:02	25,10 km	2:04:46	4:58/km	72 m	73 %	91 %		55.91	63.74		207	1378 kcal	182 spm	1.11 m	13 °C	Nike Zoom Fly FK
	30.09 Mon	RG	51' recovery	12:11	9,41 km	51:53	5:31/km	12 m	65 %	71 %		57.12	63.74		52	452 kcal	174 spm	1.04 m	16 °C	On Cloudflow
	01.10 Tue
	02.10 Wed
	03.10 Thu	WA	Warm-up	10:06	2,00 km	11:00	5:30/km		61 %	66 %		61.70	63.74		4	161 kcal	172 spm	1.06 m	7 °C	Nike ZoomX Vaporfly NEXT%
		WK	34. Beelener Volk...	10:15	10,00 km	37:16	3:44/km	28 m	93 %	96 %		56.23	63.56	422 W	124	547 kcal	204 spm	1.32 m	5 °C	Nike ZoomX Vaporfly NEXT%
	04.10 Fri
	05.10 Sat	DL	85' easy	07:37	18,22 km	1:24:51	4:39/km	53 m	77 %	85 %		56.18	63.64		152	1056 kcal	186 spm	1.15 m	4 °C	Nike Zoom Fly FK
	06.10 Sun	LL	LaLa zum Wolbecke...	07:39	24,24 km	2:12:47	5:29/km	63 m	64 %	79 %		58.78	63.37		129	1035 kcal	180 spm	1.01 m	4 °C	Adidas adizero Boston 7
	07.10 Mon	RG	50' recovery	12:12	9,35 km	50:38	5:25/km	12 m	66 %	74 %		57.31	63.37		53	483 kcal	174 spm	1.06 m	11 °C	New Balance 1500 v5
	08.10 Tue	TDL	36' tempo run	11:57	9,09 km	36:15	3:59/km	16 m	86 %	94 %		57.87	63.44		96	555 kcal	198 spm	1.27 m	13 °C	Saucony Fastwitch 8
	09.10 Wed		Langhantel Power-...	17:05		1:00:23			48 %	68 %					25	453 kcal	52 rpm
			Blackroll®Moves	18:14		1:02:43			43 %	58 %					18	293 kcal	59 rpm
	10.10 Thu	RG	45' recovery	12:10	8,40 km	45:13	5:23/km	16 m	72 %	78 %		51.59	61.53	268 W	64	526 kcal	174 spm	1.07 m	12 °C	On Cloudflow
	11.10 Fri
	12.10 Sat
	13.10 Sun	DL	Blåvandshuk Fyr (...	08:00	15,75 km	1:14:27	4:44/km	17 m	77 %	83 %		55.04	61.53	311 W	124	1032 kcal	186 spm	1.14 m	12 °C	Nike Zoom Fly FK
	14.10 Mon	LL	Oksby - Vejers - ...	07:45	23,23 km	1:43:19	4:27/km	20 m	77 %	88 %		59.32	63.37	336 W	186	1311 kcal	192 spm	1.17 m	12 °C	Nike Zoom Fly FK
	15.10 Tue	DL	Blåvand - Ho - Bl...	07:36	17,45 km	1:26:16	4:57/km	22 m	72 %	78 %		57.26	63.29	298 W	120	938 kcal	186 spm	1.09 m	13 °C	Nike Zoom Fly FK
			Strandspaziergang	10:20	8,00 km	1:44:12	4,6 km/h	10 m	46 %	76 %					37	471 kcal	58 rpm	0.66 m	13 °C
	16.10 Wed	RG	Blåvandshuk Fyr (...	07:51	10,80 km	52:43	4:53/km	17 m	72 %	92 %		58.73	63.77	304 W	76	591 kcal	186 spm	1.10 m	13 °C	Nike Zoom Fly FK
	17.10 Thu	DL	Blåvand - Ho Bugt...	07:48	20,05 km	1:35:51	4:47/km	22 m	72 %	81 %		59.66	64.06	311 W	135	1091 kcal	188 spm	1.11 m	12 °C	Nike Zoom Fly FK
	18.10 Fri	FS	Blåvandshuk Fyr 🇩...	07:45	11,63 km	57:22	4:56/km	20 m	71 %	92 %		58.54	64.18	297 W	77	635 kcal	186 spm	1.09 m	13 °C	Nike Zoom Fly FK
	19.10 Sat
	20.10 Sun	LL	Laufgruppe SC DJK	07:46	23,23 km	2:06:21	5:26/km	57 m	65 %	78 %		57.62	63.85	266 W	131	1053 kcal	180 spm	1.02 m	8 °C	New Balance 1500 v5
	21.10 Mon	DL	51' easy	12:12	10,33 km	51:01	4:56/km	8 m	69 %	75 %		60.64	63.85	296 W	62	556 kcal	182 spm	1.11 m	17 °C	Adidas adizero Boston 7
	22.10 Tue	FS	10' wu - Fartlek ...	12:16	8,44 km	40:02	4:45/km	8 m	79 %	93 %		52.75	63.84	323 W	72	552 kcal	188 spm	1.12 m	13 °C	On Cloudflow
	23.10 Wed		Langhantel Power-...	16:58		1:04:09			48 %	72 %					28	481 kcal	56 rpm
			Blackroll®Moves	18:15		1:00:00			48 %	60 %					21	280 kcal	48 rpm
	24.10 Thu	RG	46' recovery	12:12	8,28 km	46:42	5:38/km	9 m	67 %	72 %		53.47	63.84	252 W	34	685 kcal	176 spm	1.01 m	16 °C	Saucony Fastwitch 8
	25.10 Fri
	26.10 Sat	DL	72' easy	08:29	14,20 km	1:12:08	5:05/km	32 m	73 %	82 %		54.91	62.84	289 W	106	851 kcal	184 spm	1.07 m	14 °C	On Cloudflow
	27.10 Sun	LL	147' easy	07:39	28,07 km	2:26:48	5:14/km	105 m	71 %	87 %		55.11	61.88	279 W	198	1449 kcal	184 spm	1.04 m	6 °C	New Balance 890 v7
			Blackroll & Core	13:05		25:01		6 m	43 %	57 %					7	117 kcal
	28.10 Mon	RG	46' recovery	12:10	8,45 km	46:21	5:29/km	12 m	64 %	69 %		58.05	61.88	263 W	44	387 kcal	178 spm	1.02 m	7 °C	New Balance 890 v7
	29.10 Tue	WA	warm-up	12:01	2,00 km	9:50	4:55/km	2 m	62 %	68 %		69.75	61.88	301 W	3	144 kcal	176 spm	1.16 m	6 °C	Nike ZoomX Vaporfly NEXT%
		IT	2x 2 km @03:40 w/...	12:12	5,01 km	19:37	3:55/km	1 m	87 %	95 %		57.92	62.68	396 W	53	299 kcal	200 spm	1.28 m	6 °C	Nike ZoomX Vaporfly NEXT%
		WA	cool down	12:32	3,10 km	14:39	4:44/km	4 m	81 %	84 %		51.62	61.98	315 W	30	212 kcal	184 spm	1.15 m	7 °C	Nike ZoomX Vaporfly NEXT%
	30.10 Wed		Langhantel Power-...	17:00		1:00:01			48 %	70 %					24	450 kcal	58 rpm
			Blackroll®Moves	18:15		1:00:31			45 %	71 %					22	282 kcal	55 rpm
	31.10 Thu	RG	47' recovery	12:11	8,45 km	46:56	5:33/km	16 m	68 %	75 %		53.52	62.68	259 W	54	483 kcal	176 spm	1.02 m	3 °C	On Cloudflow
	01.11 Fri	DL	easy MLR	07:45	21,72 km	1:53:00	5:12/km	90 m	67 %	83 %		58.74	63.02	280 W	129	997 kcal	182 spm	1.06 m	-2 °C	Nike Zoom Fly FK
	02.11 Sat
	03.11 Sun	BL	1st training for ...	08:29	22,14 km	2:03:18	5:34/km	528 m	77 %	94 %		46.22	61.41	273 W	231	1435 kcal	180 spm	1.00 m	7 °C	New Balance 890 v7
	04.11 Mon	DL	48' easy	12:12	9,45 km	48:08	5:06/km	12 m	69 %	76 %		57.86	61.22	283 W	60	513 kcal	178 spm	1.10 m	12 °C	Nike Zoom Fly FK
	05.11 Tue	TDL	44' moderate	12:13	10,27 km	43:40	4:15/km	12 m	87 %	97 %		52.41	60.69	356 W	121	670 kcal	192 spm	1.22 m	7 °C	On Cloudflow
	06.11 Wed		Langhantel Power-...	17:01		1:00:34			49 %	67 %					27	454 kcal	53 rpm
			Blackroll®Moves	18:14		1:00:01			49 %	73 %					26	280 kcal	57 rpm
	07.11 Thu	DL	53' easy	05:22	10,33 km	52:42	5:06/km	32 m	77 %	83 %		50.21	59.93	284 W	93	669 kcal	184 spm	1.07 m	-2 °C	Saucony Fastwitch 8
	08.11 Fri	DL	MLR	15:05	21,18 km	1:40:54	4:46/km	75 m	80 %	89 %		52.15	59.86	313 W	200	1237 kcal	186 spm	1.13 m	6 °C	New Balance 890 v7
	09.11 Sat		Blackroll & Core	13:46		30:04		4 m	41 %	49 %					7	140 kcal
	10.11 Sun	LL	Laufgruppe SC DJK	07:42	22,23 km	1:52:46	5:04/km	118 m	69 %	80 %		58.99	60.32	287 W	138	955 kcal	182 spm	1.08 m	-7 °C	Adidas adizero Boston 7
	11.11 Mon	RG	52' recovery	12:09	9,23 km	51:58	5:38/km	12 m	65 %	76 %		55.14	60.32	251 W	53	445 kcal	176 spm	1.01 m	3 °C	Saucony Fastwitch 8
	12.11 Tue	RG	35' recovery	12:18	6,15 km	35:32	5:47/km	12 m	67 %	73 %		51.95	60.32	244 W	39	339 kcal	176 spm	0.98 m	3 °C	New Balance 1500 v5
	13.11 Wed
	14.11 Thu	DL	45' easy	12:13	8,34 km	44:49	5:22/km	16 m	73 %	80 %		50.72	59.39	269 W	67	514 kcal	178 spm	1.05 m	5 °C	Nike Zoom Fly FK
	15.11 Fri
	16.11 Sat	WA	Warm-up	09:39	3,01 km	16:05	5:21/km	17 m	74 %	91 %		50.68	59.06	268 W	24	188 kcal	176 spm	1.06 m	0 °C	Nike ZoomX Vaporfly NEXT%
		WK	A33-Lückenschluss...	10:11	10,03 km	38:25	3:50/km	63 m	95 %	100 %		52.57	59.33	411 W	139	620 kcal	202 spm	1.29 m	-1 °C	Nike ZoomX Vaporfly NEXT%
	17.11 Sun	LL	Entspannter Lauf ...	07:47	22,22 km	1:57:53	5:18/km	54 m	78 %	85 %		47.36	58.86	274 W	212	1333 kcal	184 spm	1.02 m	-6 °C	On Cloudflow
	18.11 Mon	RG	50' recovery	12:12	9,65 km	50:37	5:15/km	12 m	68 %	75 %		56.86	58.86	267 W	60	487 kcal	180 spm	1.06 m	2 °C	New Balance 890 v7
	19.11 Tue	TDL	6k progression run	12:04	6,33 km	26:59	4:16/km	12 m	87 %	96 %		52.30	59.08	355 W	74	394 kcal	192 spm	1.22 m	1 °C	Nike Zoom Fly FK
	20.11 Wed		Langhantel Power-...	17:00		1:00:01			49 %	72 %					26	450 kcal	67 rpm
			Blackroll®Moves	18:16		59:24			45 %	67 %					20	277 kcal	57 rpm
	21.11 Thu	DL	46' easy	12:03	9,56 km	46:21	4:51/km	12 m	82 %	87 %		49.45	58.81	302 W	99	618 kcal	186 spm	1.11 m	-1 °C	New Balance 1500 v5
	22.11 Fri	DL	70' easy	14:05	14,13 km	1:09:21	4:54/km	64 m	77 %	86 %		52.77	59.14	299 W	123	836 kcal	182 spm	1.12 m	5 °C	Nike Zoom Fly FK
	23.11 Sat
	24.11 Sun	LL	120‘ easy	07:42	23,04 km	2:00:50	5:15/km	60 m	71 %	87 %		54.33	59.92	278 W	167	1160 kcal	180 spm	1.06 m	-2 °C	New Balance FuelCell Rebel
	25.11 Mon
	26.11 Tue	DL	53' easy	07:00	11,11 km	52:59	4:46/km	79 m	75 %	80 %		57.52	60.45	310 W	84	615 kcal	184 spm	1.14 m	-1 °C	New Balance FuelCell Rebel
	27.11 Wed
	28.11 Thu	DL	Dickes B	06:58	13,14 km	1:00:06	4:34/km	54 m	78 %	84 %		56.46	61.04	323 W	111	759 kcal	186 spm	1.18 m	4 °C	Nike Zoom Fly FK
	29.11 Fri
	30.11 Sat	BL	Johannisberg - Ha...	11:34	26,13 km	2:24:32	5:32/km	670 m	82 %	93 %		43.31	59.37	276 W	313	1704 kcal	178 spm	1.02 m	-1 °C	New Balance Summit Unknown GTX
	01.12 Sun	RG	shakin legs	07:51	10,14 km	58:20	5:45/km	34 m	66 %	73 %		52.82	59.37	248 W	62	496 kcal	176 spm	0.99 m	-6 °C	On Cloudflow
		WA	warm-up	17:26	3,31 km	18:01	5:27/km	7 m	68 %	81 %		54.21	59.55	263 W	21	188 kcal	174 spm	1.06 m	-5 °C	Nike ZoomX Vaporfly NEXT%
		WK	30. Aaseelauf \| N...	18:00	10,02 km	38:58	3:53/km	56 m	91 %	96 %		55.10	60.53	404 W	121	595 kcal	196 spm	1.31 m	-6 °C	Nike ZoomX Vaporfly NEXT%
	02.12 Mon	DL	43' easy	12:12	8,43 km	42:48	5:05/km	16 m	77 %	87 %		50.92	60.03	289 W	74	534 kcal	180 spm	1.09 m	-2 °C	New Balance 1500 v5
	03.12 Tue
	04.12 Wed		Langhantel Power-...	16:59		1:01:44			49 %	71 %					27	463 kcal	56 rpm
			Blackroll®Moves	18:13		1:00:12			50 %	61 %					27	281 kcal	70 rpm
	05.12 Thu	DL	53' easy	08:06	10,70 km	52:54	4:57/km	44 m	82 %	90 %		48.08	59.20	301 W	117	734 kcal	186 spm	1.09 m	-7 °C	On Cloudflow
	06.12 Fri
	07.12 Sat	WA		14:33	2,55 km	11:56	4:41/km	7 m	78 %	89 %		54.79	59.25	316 W	22	156 kcal	180 spm	1.19 m	3 °C	Nike ZoomX Vaporfly NEXT%
		WK	Nikolauf \| Netto ...	14:59	5,04 km	18:28	3:40/km	12 m	94 %	99 %		55.75	59.80	431 W	65	299 kcal	202 spm	1.35 m	2 °C	Nike ZoomX Vaporfly NEXT%
	08.12 Sun	BL	Heimat Trail	09:08	24,10 km	2:17:06	5:41/km	616 m	75 %	88 %		47.30	58.52	267 W	219	1381 kcal	174 spm	1.01 m	0 °C	New Balance Summit Unknown GTX
	09.12 Mon
	10.12 Tue	IT	LVO Training - 8x...	18:02	12,12 km	1:05:50	5:26/km	120 m	75 %	96 %		49.14	58.54	273 W	114	710 kcal	176 spm	1.05 m	-3 °C	New Balance FuelCell Rebel
	11.12 Wed		Langhantel Power-...	17:00		1:00:06			46 %	67 %					21	451 kcal	58 rpm
			Blackroll®Moves	18:15		1:00:34			47 %	67 %					24	283 kcal	60 rpm
	12.12 Thu	DL	50' easy	12:11	10,54 km	50:04	4:45/km	16 m	77 %	84 %		55.25	59.36	312 W	88	613 kcal	180 spm	1.17 m	0 °C	Nike Zoom Fly FK
	13.12 Fri	DL	Hoher Hagen w/ Be...	14:51	15,66 km	1:17:40	4:58/km	171 m	78 %	87 %		51.52	58.97	299 W	146	938 kcal	178 spm	1.13 m	0 °C	On Cloudflow
	14.12 Sat
	15.12 Sun	DL	16km w/ Martin + ...	07:46	22,05 km	1:54:28	5:11/km	84 m	75 %	91 %		51.58	58.45	282 W	186	1265 kcal	180 spm	1.07 m	4 °C	New Balance FuelCell Rebel
	16.12 Mon		52' easy	12:12	10,52 km	52:09	4:57/km	16 m	73 %	80 %		56.53	59.30	297 W	74	576 kcal	178 spm	1.13 m	6 °C	On Cloudflow
	17.12 Tue	DL	LVO Training - 12...	18:01	18,50 km	1:40:30	5:26/km	461 m	75 %	95 %		49.57	58.78	280 W	171	1084 kcal	174 spm	1.06 m	11 °C	New Balance FuelCell Rebel
	18.12 Wed		Langhantel Power-...	17:00		1:00:05			47 %	72 %					24	451 kcal	57 rpm
			Blackroll®Moves	18:16		1:00:01			43 %	61 %					17	280 kcal	80 rpm
	19.12 Thu	DL	55' easy	12:01	10,64 km	54:49	5:09/km	12 m	72 %	82 %		54.40	59.19	283 W	77	604 kcal	178 spm	1.09 m	12 °C
	20.12 Fri
	21.12 Sat	DL	Aasee (3 Runden)	11:07	16,33 km	1:12:22	4:26/km	58 m	88 %	95 %		49.49	58.95	343 W	201	1086 kcal	186 spm	1.21 m	4 °C	Nike ZoomX Vaporfly NEXT%
	22.12 Sun	DL	95' easy	07:50	17,71 km	1:34:15	5:19/km	67 m	78 %	86 %		46.81	58.59	273 W	175	1126 kcal	180 spm	1.04 m	3 °C	Salomon Sense Ride 2
	23.12 Mon
	24.12 Tue	DL	Höxberg w/ Bernd	09:02	17,63 km	1:35:13	5:24/km	241 m	70 %	83 %		54.13	57.90	272 W	120	874 kcal	176 spm	1.05 m	0 °C	Salomon Sense Ride 2
	25.12 Wed
	26.12 Thu	RG	75' recovery	07:51	13,77 km	1:14:38	5:25/km	78 m	68 %	75 %		55.41	57.90	264 W	83	629 kcal	178 spm	1.04 m	-1 °C	New Balance FuelCell Rebel
	27.12 Fri
	28.12 Sat	LL	Hermannsweg (Biel...	08:41	60,83 km	6:59:59	6:54/km	1.366 m	71 %	85 %		39.65	56.24	210 W	565	3535 kcal	160 spm	0.91 m	-6 °C	Salomon Sense Ride 2
	29.12 Sun
	30.12 Mon
	31.12 Tue	DL	Silvesterlauf Alv...	14:05	10,01 km	49:35	4:57/km	17 m	75 %	86 %		54.00	57.62	295 W	78	554 kcal	182 spm	1.11 m	1 °C	Nike Zoom Fly FK
290x Laufen					3 745,71 km	12d 21:55:54	4:58/km	14.335 m	75 %	105 %		55.98	61.00	293 W	30918	214223 kcal	183 spm	1.10 m
18x Radfahren					244,33 km	10:47:18	22,6 km/h	545 m	67 %	92 %				91 W	749	6758 kcal
39x Blackroll						1d 12:36:42		18 m	45 %	88 %					777	10247 kcal	59 rpm
1x Sonstiges					0,55 km	20:04	1,6 km/h	1 m	32 %	41 %					2	32 kcal	75 rpm
33x Krafttraining						1d 09:44:30			47 %	78 %					800	15185 kcal	56 rpm
4x Wandern					24,63 km	5:30:31	4,5 km/h	416 m	43 %	76 %					97	1401 kcal	59 rpm	0.65 m

Total distance:	11 220,54 km	Number of activities:	979x
Total duration:	44d 09:30:13

Activity data of jsteinku

January, 2019, 1. week